According to the physiological period, I will carry out a four-stage fat management plan: I usually exercise in the first week after menstruation, then have a good rest during ovulation, and then do strength training in the third week. In the fourth week, I can almost be lazy, drinking and sleeping every time ... it's easier to grasp my menstrual regularity and reduce fat reasonably.

The third stage: the first 14-2 1 day is (shaping and increasing muscle height.

The first stage: the first 1-7 day of menstrual period (gradual weight loss period).

Exercise: the body's luteinizing hormone is reduced, metabolism is reduced, and resistance is insufficient; So at this time, we can strengthen the training of shoulders, back, chest, arms and other parts, focusing on low-intensity upper body shaping exercises, such as yoga, pilates, jogging and so on. Diet: Strengthen high-protein, medium-high carbon water and foods with high iron content, such as lean meat, beans, spinach and vegetables. Try to avoid irritating alcohol, coffee, spicy cold drinks, coix seed and other cold foods, and then increase the amount of carbohydrate appropriately to prevent your menstrual period from running away.

The second stage: menstrual period is 7- 14 days (golden period of fat reduction)

In the golden period of fat reduction, the metabolism is vigorous and the body has a high utilization rate of fat. Especially suitable for aerobic exercise, at least 30 minutes at a time. Running, swimming, cycling, skipping rope and other sports are all good, and the shaping of hips, legs and abdomen can also be strengthened.

The diet is mainly high protein+medium carbon water+low calorie and low fat. Chicken, duck, fish, shrimp and eggs are all good choices. Increase protein intake and avoid muscle loss. You can eat more fruits and vegetables with high fiber and low sugar, such as celery, green pepper, cauliflower, tomato, apple and strawberry, and avoid high-calorie and high-sugar foods.

The third stage: 14-2 1 day (effective period of shaping and muscle training).

These are the most powerful days, and the body is full of sugar, which can challenge heavy training. Anaerobic exercise is mainly based on strength training. You can lift dumbbells at home. You can do more weight-bearing equipment training in the gym, and practice a large muscle group and a small muscle group every day.

Diet can be eaten normally, but the ratio of protein, fat and carbohydrate should be 4:2:4, and high-quality fat, such as egg yolk and nuts, should be supplemented appropriately to reduce the intake of high GI staple food and high-sugar fruit, because it is easy to reduce the efficiency of fat loss and muscle gain, and the benefits of rice, noodles and bread should be avoided or reduced as much as possible.

The fourth stage: after the 22nd day of menstruation (weight loss stagnation period).

Exercise: At this time, metabolism will decline, so it is suggested to strictly control diet and shorten the overall exercise time. Low-intensity strength training and high-intensity aerobic training are the main methods, and high-intensity interval training can improve fat burning efficiency.

Diet: Give priority to high protein, low carbon water and low fat, eat more foods to relieve edema, such as white gourd, apples, black coffee, or foods rich in B family, to calm the unstable mood during menstruation, and never overeat, lest the previous efforts fall short!